How to Stretch on a Foam Roller
Foam-roller stretching, otherwise known as Myofascial Self Release, is a revolutionary methods of flexibility training. To understand the importance of this stretching technique, let's go back to the good old days, when stretching was used as an athletic warmup. Through sophisticated research, we now know that pre-sport stretching is not advisable, and may actually lead to injury. When you stretch, your muscles are lengthened. Excessive length can affect the muscles' ability to quickly and forcefully contract. This action is often needed for efficient athletic movement, or as a preventative measure against injury.Foam-roller stretching alleviates muscular tension in the connective tissue without creating excessive muscular length. It uses foam rollers, which can be purchased at fitness or physical-therapy supply stores.
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Instructions
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Purchase a foam roller. If you are very tall, make sure to choose a roller that is long enough.
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Lie down, then position the roller at the origin of the muscle group you wish to stretch. For example, if you wish to stretch your quadriceps, (shown above), start the roller at your hip flexors.
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Slowly roll down until you find a tight section of the muscle. This will not be a subtle sensation!
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Once you find a tension point, stay in the position and breathe deeply. Try to let your body weight sink into the roller. Continue to hold until 75 percent of the tension disappears. This usually happens within 30 to 60 seconds.
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Tips & Warnings
Body rolling is a similar concept to foam-roller stretching. It uses a small massage-specific ball that's great for travel.
Resist the temptation to roll back and forth on the muscle group. This may actually cause tension.
Avoid using the roller under the spine if you have a back injury.
Consult your physician before using a foam roller if you are pregnant or recovering from an injury.
Resources
- Photo Credit Mark Mercer
